Insomnia

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Insomnia

• Insomnia Wheel @ balancewomenshealth.com (04/22)

• Sleep Maintenance Insomnia
  • Sleep Maintenance Insomnia @ vitalityandwellness.com.au (04/22)
    • Sleep maintenance insomnia is the inability to STAY asleep (a racing mind)
    • Low GABA levels can cause this
    • Overstimulation of the MNDA receptors
      • Excessive comsumption of Aspartic Acid and Glutamic Acid
    • How to Increase GABA levels
      • Glutamic acid, vitamin B6, zinc, and Taurine are required
      • A deficiency of one or more of this ingredients will result in sleep maintenance insomnia
      • Glutamic Acid is converted to GABA using Vitamin B6 and Taurine

• Sleep Onset Insomnia

• General Information
  • Dream Big -- Supplements for Sleep and Recovery @ bodybuilding.com (04/22)
    • 5 Step Sleep Cascade:
      Tryptophan ==> 5-HTP ==> Serotonin ==> N-Acetylserotonin ==> Melatonin
      • L-Tryptophan: 2-5 grams one hour before bedtime
      • 5-HTP: 100-300 mb 30-60 minutes before bedtime
      • Melatonin: 5-10 mg one hour before bedtime
    • Serotonin inhibits GABA
    • You should consume GABA with L-Tryptophan to blunt the effects of serotonin
    • GABA: 5 grams 60 minutes before bed

  • Sucralose promoted hyperactivity, insomnia, and decreased sleep quality (04/22)

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Whey Causes Insomnia

• ON Chocolate Whey Protein causes sleeplessness @ forum.bodybuilding.com (04/22)
  • Whey protein contains the amino acids tyrosine and phenylalanine which are very stimulating
  • In certain individuals this can cause insomnia
  • You could try adding inhibitory amino acids GABA (Gamma Aminobutyric Acid), taurine and trytophan

• Whey Protein Isolate and Sleep Problems/Bloody Noses @ forum.bodybuilding.com (04/22)
  • About two years ago, I started taking protein powder
  • Then I started having horrible sleep problems
  • I would have no trouble falling asleep, but at 3-5 AM I would wake up completely wired
  • I also suffered a nosebleed every single day
  • When I switched to egg protein, I noticed a dramatic change in my sleep quality
  • I also eliminated my MSG intake
  • When I went back to whey protein, I have poor sleep and nosebleeds (again)

• Whey Protein Causes Insommnia @ redflagdeals.com (04/22)
  • After three months of testing, I have concluded that whey protein powder causes severe
    insomnia/excessive energy

• Chocolate Whey Protein causes insomnia @ tnation (04/22)
  • Webber Naturals chocolate whey protein (from Costo) is the source of my major insomnia
  • I had exactly the same experience with whey about 2 years ago
  • Sucralose is thought to cause insomnia in some people

• Why Whey Causes Insomnia @ t-nation.com (04/22)
  • The component that causes the problem is GLUTAMATE
  • The glutamate attacks the nervous system, while also making it difficult for taurine synthesis
  • Taurine normally acts as a neuro sedative
  • The washout period for glutamate is at least 36 hours

• Insomnia from Protein @ thinkmuscle.com (04/22)
  • There are a couple of amino acids that are naturally present in very large quantities in whey
  • These are glutamic acid and aspartic acid
  • Glutamic acid, or glutamate is a neurotransmitter (an excitotoxin)
  • Glutamate in large quantities overstimulates certain parts of the brain

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Protein Powders (Whey, Casein, and Egg White Protein Powders)

• Body Fortress Chocolate Whey Isolate (1 scoop)
  • Aspartic acid: 2,114 mg
  • Glutamic acid: 3,451 mg
  • Glycine: 5,838 mg
  • Phenylalanine: 592 mg
  • Typtophan: 353 mg
  • Tyrosine: 546 mg
  • Ratio of Glutamic acid to Glycine: 0.59 : 1.00

• BodyTech Unflavored Casein (1 scoop)
  • Aspartic acid: 1,773 mg
  • Glutamic acid: 5,099 mg
  • Glycine: 437 mg
  • Phenylalanine: 1,117 mg
  • Typtophan: 316 mg
  • Tyrosine: 1165 mg
  • Ratio of Glutamic acid to Glycine: 11.67 : 1.00

• Pure Protein Chocolate Whey Protein (1 scoop)
  • Aspartic acid: 2,807 mg
  • Glutamic acid: 3,556 mg
  • Glycine: 491 mg
  • Phenylalanine: 824 mg
  • Typtophan: 411 mg
  • Tyrosine: 728 mg
  • Ratio of Glutamic acid to Glycine: 7.24 : 1.00

• Pure Protein Vanilla Whey Protein (1 scoop)
  • Aspartic acid: 2,980 mg
  • Glutamic acid: 3,919 mg
  • Glycine: 439 mg
  • Phenylalanine: 808 mg
  • Typtophan: 485 mg
  • Tyrosine: 722 mg
  • Ratio of Glutamic acid to Glycine: 8.93 : 1.00

• Egg White Protein (1 scoop = 5 tbsp)
  • Aspartic acid: 2,062 mg
  • Glutamic acid: 2,691 mg
  • Glycine: 710 mg
  • Phenylalanine: 1184 mg
  • Typtophan: 250 mg
  • Tyrosine: 788 mg
  • Ratio of Glutamic acid to Glycine: 3.79 : 1.00

• Egg Whites, Liquid (1 cup)
  • Aspartic acid: 2,965 mg
  • Glutamic acid: 3,767 mg
  • Glycine: 1004 mg
  • Phenylalanine: 1667 mg
  • Typtophan: 304 mg
  • Tyrosine: 1111 mg
  • Ratio of Glutamic acid to Glycine: 3.75 : 1.00

• Gelatin (1 scoop = 5 tbsp)
  • Aspartic acid: 1,845 mg
  • Glutamic acid: 3,065 mg
  • Glycine: 6670 mg
  • Phenylalanine: 610 mg
  • Typtophan: 0 mg
  • Tyrosine: 106 mg
  • Ratio of Glutamic acid to Glycine: 0.46 : 1.00

• Parmesan Cheese (1 scoop = 5 tbsp)
  • Aspartic acid: 670 mg
  • Glutamic acid: 2,175 mg
  • Glycine: 190 mg
  • Phenylalanine: 520 mg
  • Typtophan: 130 mg
  • Tyrosine: 580 mg
  • Ratio of Glutamic acid to Glycine: 11.45 : 1.00

• Peanut Flour (1 scoop = 5 tbsp)
  • Aspartic acid: 1194.0 mg
  • Glutamic acid: 2,045 mg
  • Glycine: 590 mg
  • Phenylalanine: 507.0 mg
  • Typtophan: 95.0 mg
  • Tyrosine: 397.8 mg
  • Ratio of Glutamic acid to Glycine: 3.47 : 1.00

• Ratio of Glutamic Acid to Glycine (in ascending order)

  Food	Glutamic Acid : Glycine
  Gelatin	0.46 : 1.00
  Chocolate Whey Isolate (see below)	0.59 : 1.00
  Pork Skins	0.64 : 1.00
  Carob Flour	1.36 : 1.00
  Chicken Breast	1.96 : 1.00
  Cocoa Powder	3.35 : 1.00
  Yeast (baker's)	3.35 : 1.00
  Peanut Flour	3.47 : 1.00
  Egg Whites, Liquid	3.75 : 1.00
  Eggwhite Protein	3.79 : 1.00
  Cauliflower	4.12 : 1.00
  Rice	4.29 : 1.00
  PP Chocolate Whey	7.24 : 1.00
  PP Vanilla Whey	8.93 : 1.00
  Whey Protein Isolate (correct)	10.69 : 1.00
  Parmesan Cheese	11.45 : 1.00
  BodyTech Casein	11.67 : 1.00

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Cocoa and Carob

• Cocoa
  • Cocoa @ nutritiondata.self.com (1 scoop = 5 tbsp) (01/16)
    • Aspartic acid: 515.0 mg
    • Glutamic acid: 775.0 mg
    • Phenylalanine: 247.0 mg
    • Typtophan: 77.0 mg
    • Tyrosine: 193.0 mg
    • Caffeine: 60.5 mg
    • Theobromine: 540.0 mg

  • Theobromine @ wikipedia.org (01/16)
    • Theobromine and caffeine are related alkaloids
    • Theobromine may be the cause of addiction to chocolate
    • As with caffeine, theobromine can cause sleeplessness, tremors, restlessness, anxiety

• Carob
  • Carob Flour @ nutritiondata.self.com (1 scoop = 5 tbsp) (01/16)
    • Aspartic acid: 151.0 mg
    • Glutamic acid: 108.5 mg
    • Phenylalanine: 45.5 mg
    • Typtophan: 14.5 mg
    • Tyrosine: 36.0 mg
    • Caffeine: 0.0 mg
    • Theobromine: 0.0 mg

  • 7 Drinks that Help You Sleep Better @ dailyhealthpost.com (01/16)
    • Carob has a high level of B vitamins
    • Carob helps to regulate the sleep-wake cycles of your body
    • Carob boosts your natural levels of serotonin

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Caffeine

• Cocoa Powder @ nutritiondata.self.com (1 scoop = 5 tbsp) (01/16)
  • Caffeine: 60.5 mg
  • Theobromine: 540.0 mg

• Coffee, Brewed @ caffeineinformer.com (01/16)
  • 8 oz had 163 mg of caffeine

• Diet Coke @ caffeineinformer.com (01/16)
  • 12-oz can has 46 mg of caffeine

• Diet Dr. Pepper @ caffeineinformer.com (01/16)
  • 12-oz can has 41 mg of caffeine

• Diet Pepsi @ caffeineinformer.com (01/16)
  • 12-oz can has 34 mg of caffeine

• Lipton Tea @ caffeineinformer.com (01/16)
  • 8 oz has 55 mg of caffeine

• Nestea Iced Tea @ caffeineinformer.com (01/16)
  • 20 oz has 13 mg of caffeine

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Creatine

• Creatine and Sleep: Does Creatine Make You Sleep Less? @ blog.humanos.me (04/22)
  • Creatine is comprised of three amino acids (arginine, glycine, and methionine)
  • Creatine supplementation can increase brain energy stores and typically has
    antidepressant effects
  • People say "I like creatine. I m convinced I gain muscle and strength faster
    while using it. But I m also sure that I don t sleep as well when I take it."
  • During wakefulness, extracellular adenosine and ATP accumulate in the brain
    and act on receptors in the brain to promote sleep
  • Creatine alters sleep homeostasis
  • Creatine reduced total sleep time
  • Rats consuming creatine had both less non-REM sleep as well as less intense
    non-REM sleep after sleep loss

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Phenylalanine

• Phenylalanine @ webmd.com (01/16)
  • L-phenylalanine is an essential amino acid and is the only form of phenylalanine found in proteins
  • Major dietary sources of L-phenylalanine include meat, fish, eggs, cheese, and milk
  • The body uses phenylalanine to make chemical messengers
  • Side effects: fatigue, jitteriness, trouble sleeping, and constipation

• Phenylalanine @ theguardian.com (01/16)
  • Phenylalanine contributes to the formation of an important neurotransmitter
  • This neurotransmitter enhances mental alertness and memory, improves mood, and suppresses appetite
  • Overuse of phenylalanine supplements can cause anxiety, headaches and hypertension
  • People with epilepsy should particularly avoid it, it triggers seizures in many sufferers
  • Phenylalanine does effect the brain, and could be used as natural antidepressant

• Diet Coke contains Aspartame

• Aspartame = aspartic acid and phenylalanine

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GABA & Glutamate

• Low GABA Levels @ vitalityandwellness.com.au (04/22)
  • GABA is produced from L-glutamine; Vitamin B6, Zinc, and L-taurine are catalysts
  • GABA act as a brake on the excitatory neurotransmitters, particularly glutamate
  • Too much beta brainwave activity can lead to insomnia, anxiety, and panic attacks
  • GABA helps balance our brainwaves -- alpha and beta
  • Theanine increases levels of GABA in the brain and the production of alpha brainwaves
  • Inositol helps GABA bind to certain receptors in the brains
  • Magnesium binds to and activates GABA receptors
  • St. John's Wort inhibits the reuptake of GABA, which leads to increased brain
    GABA levels and GABA activity
  • Kava Kava helps GABA bind to its receptors and increases the density of those
    receptors
  • Ginkgo Biloba increases GABA in the hippocampus region of the brain
  • Glycine helps improve GABA function

• Maximum Dosage of GABA @ livestrong.com (04/22)
  • Some doctors prescribe 200 mg, four times a day (total of 800 mg/day)
  • GABA is sold in doses of 500-750 mg, with recommendations to take it up to
    two times a day (total of 1500 mg/day)
  • Bodybuilders use it to increase muscle growth (via HGH production)
  • In a small study, men took 3 grams of GABA, and increased their HGH by up to 400%
  • In clinical settings, participants have taken up to 18 grams of GABA per day;
    this is not suggested for long-term use at this level
  • Side effects of GABA include sleepiness, tingling and flushing

• GABA and Sleep
  • Using GABA to Help Resolve Sleep Problems @ progressivehealth.com (04/22)
    • GABA acts through GABA receptors
    • There are generally 2 types of GABA receptors: GABA-A and GABA-B receptors
    • The more important receptor, with respect to sleep, is GABA-A receptor
    • Natural compounds that can activate GABA-A receptors include theanine and taurine
    • Low levels of GABA can interfere with slow-wave or deep sleep
    • When it becomes difficult to reach deep sleep, the sleeper is easily aroused by distractions
    • This is why insomniacs repeatedly wake up at night, and have difficulty resuming sleep
    • The average brain GABA level was 30% lower in people with insomnia compared to good sleepers
    • Theanine is one phytochemical that can help raise brain GABA level
    • Sedative herbs such as valerian, hops, passion flower, lemon balm and skullcap can also increase GABA

  • Dream Big -- Supplements for Sleep and Recovery @ bodybuilding.com (04/22)
    • GABA promotes relaxation and sleep by "flipping the switch" on arousal hormones
    • Serotonin inhibits GABA
    • You should consume GABA with L-Tryptophan to blunt the effects of serotonin
    • GABA: 5 grams 60 minutes before bed
    • GABA: start with 500 mg
    • GABA: 3 750mg-capsules each night before bed

  • Articles on GABA @ nih.gov (04/22)
    • GABA was quickly absorbed, and the blood level of GABA was the highest
      30 min after oral administration, with a subsequent decrease in concentration.
      As GABA strongly affected the early stage of sleep, the effect of GABA on
      sleep may be connected to its levels in blood.
    • GABA significantly shortened sleep latency and increased the total
      non-rapid eye movement (non-REM) sleep time.
    • GABA/l-theanine mixture (100/20 mg/kg) showed a decrease in sleep latency
      (20.7 and 14.9%) and an increase in sleep duration (87.3 and 26.8%) compared
      to GABA or theanine alone.
    • Most insomnia treatments target GABAa receptors. GABAergic neurons are widely
      distributed in all brain structures. Multiple populations of GABAergic neurons
      located throughout the brain from the cortex to the medulla oblongata control
      NREM and REM sleep.

  • Experiences with GABA for Sleep @ reddit.com (04/22)
    • Below some threshold dosage, I can't tell any effect at all
    • At doses above 2 grams, I feel extreme grogginess with some dizziness and tingling
      in lower arms if I get up during the night, along with unusally massive dreaming
    • Another comment: I take GABA with full-flush niacin to promote the effect
    • Another comment: I take 1.5 gram GABA, 6 mg of B6, and 4 grams of glycine; weirdly calm
    • GABA and Glycine work together to generate sleep paralysis
    • Another comment: I take 2 grams GABA about 30 minutes before going to bed

• GABA and Bodybuilding
  • GABA for Building Muscle @ ast-ss.com (04/22)
    • GABA is one of the most effective supplements for elevating HGH
    • Within 90 minutes of taking 5 grams of GABA, a 550% increase in HGH secretion was seen
    • Your body secretes HGH during deep REM sleep (slow-wave sleep)
    • GABA produces dramatic effects in muscle size and fat loss
    • You "feel" GABA -- tingling in your scalp and extremities, slight shortness of breath
    • You should take 5 grams of GABA in a small amount of water before going to bed

  • GABA - Health Facts @ bodybuilding.com (04/22)
    • GABA promotes fat loss; it stimulates HGH
    • GABA increases thye body's sleep cycle
    • GABA is very effective in treating pain associated with arthritis or the lower back
    • Proper amount to take -- minimum of 2 grams/day; better level is 5 grams/day
    • For serious results -- 5-18 grams/day works well
    • If GABA is taken for weight loss, take it about 2 hours before going to bed

• GABA and Arginine
  • Neurotransmitters as Food Supplements: the Effects of GABA on Brain and Behavior @ nih.gov (04/22)
    • Evidence has been found for a GABA-transporter in the BBB
    • GABA can enter/exit the brain through facilitated transport
    • In mice, the efflux rate for GABA was 17 times higher than the influx rate
    • BBB permeability to GABA may decrease with age
    • In mice, GABA's half-life is about 17 minutes
    • GABA + L-arginine caused an huge increase in GABA in the brain; this was thought
      to be due to BBB permeability

  • NO Production Increases GABA Permeability of BBB @ nih.gov (04/22)
    • GABA injections increased brain GABA concentration by 33% in rats
    • L-Arginine injections increased brain GABA concentration by 65%
    • GABA + L-Arginine injections increased brain GABA concentration by 383%
    • High NO concentrations in brain (after L-Arginine administration) may increase the
      permeability of BBB to peripheral GABA
    • Ratio used was 600 mg GABA and 2000 mg Arginine per kg of bodyweight in rats;
      this is a OUTRAGEOUS dose for a human

  • GABA @ sciencedirect.com (04/22)
    • Blood GABA levels are about 900 pmoles/ml
    • 25-50% of the GABA in whole blood is found in the plasma fraction
    • GABA levels in plasma are almost identical to level in Cerebral Spinal Fluid;
      there is no active gradient between these two compartments
    • After pharmacological manipulations, GABA levels change in similar proportion
    • GABA abnormailities are present in autism

  • L-arginine Potentiates GABA @ nih.gov (04/22)
    • L-arginine potentiates GABA-dependent membrane currents via a nitric oxide-independent
      mechanism
    • GABA and L-arginine Combined Really Work to Relax @ reddit.com (04/22)
      • I only get a 5% to 10% sensation from GABA alone
      • I've found GABA and L-arginine by themselves have very little effect; together
        there's a very noticeable state of relaxation both body and mind

  • Arginine vs Citrulline
    • Arginine @ examine.com (04/22)
      • Arginine supplementation in healthy adults has unreliable effects on NO production
      • This may be to poor bioavailability
      • Amino acid citrulline is more bioavailable and is converted into arginine in the kidneys
      • Oral citrulline is better than oral arginine at increasing blood levels of arginine
      • Standard preworkout dose of Arginine is 3-6 grams, repeated for a total of three doses

    • Citrulline @ examine.com (04/22)

• GABA and Glycine
  • GABA and Glycine in the Developing Brain @ jps.biomedcentral.com (04/22)
    • GABA and glycine are major inhibitory neurotransmitters in the CNS and act
      on receptors coupled to chloride channels
    • During early developmental periods, they can act as excitatory neurotransmitters
    • GABA and glycine are regarded as major inhibitory neurotransmitters in the adult CNS

  • GABA and Glycine @ acnp.org (04/22)
    • GABA and glutamate serve to regulate the excitability of virtually all neurons
      in the brain
    • GABA and glycine are arguably the most important inhibitory neurotransmitters
      in the brain and brainstem/spinal cord, respectively
    • Glycine is also present in the forebrain, where it has recently been shown to
      function as a coagonist at the N-methyl-D-aspartate (NMDA) subtype of glutamate
      receptor. In the latter context glycine promotes the actions of glutamate, the
      major excitatory neurotransmitter
    • Thus, glycine subserves both inhibitory and excitatory functions within the CNS

• GABA and Taurine
  • Effects and Mechanism of Taurine as a Therapeutic Agent @ nih.gov (04/22)
    • Reductions in either the CNS levels of GABA, or the activity of the GABA receptors,
      can favor neuronal hyperexcitability
    • Taurine serves as a weak agonist of the GABAA, glycine and NMDA receptors
    • Therefore, taurine can partially substitute for GABA by causing inhibition of
      neuronal excitability.
    • However, the regulation of the GABAA receptor by taurine is complex.
    • While acute taurine administration activates the GABAA receptor, chronic taurine
      feeding promotes the downregulation of the GABAA receptor and the upregulation of
      glutamate decarboxylase, the rate-limiting step in GABA biosynthesis

• What is GABA? @ verywellhealth.com (04/22)
  • GABA is an inhibitory neurotransmitter; it blocks messages between the nerve cells
    and the brain or spinal cord
  • GABA blocks fear, anxiety, and stress
  • GABA stops messages related to extreme moods
  • About 30-40% of neurons contain GABA
  • GABA allows for sensory information integration
  • Disorders in GABA play a role in schizophrenia, autism, depression, Tourett's, etc
  • Lack of GABA is related to problems carrying out normal mental functions
  • GABA is related to Huntington's disease (too little in the brain),
    Epilepsy (too little), Parkinson's (too much GABA)

• A Syndrome for GABA Deficiency @ ncbi.nih.gov (04/22)
  • Possible GABA deficiency is characterized by
    • Basic depressive state
    • Loss of the habit of stretching oneself
    • Sleep disorders, mostly with early morning awakening
    • Constipation
    • Nuchal (back of the neck; the nape) headache

• GABA Deficiency Levels (04/22)
  • Level 2: protein cravings, cold or clammy hands
  • Level 3: coughing
  • Level 4: night sweats, moderate to severe constipation/diarrhea
  • Level 5: rapid heartbeat
  • Level 7: chronic insomnia
  • Level 8: severe heart arrhythmias, carbohydrate cravings
  • Level 9: severe tinnitus

• Low GABA Levels @ vitalityandwellness.com.au (04/22)
  • Theanine, St John s wort and ginkgo biloba help to increase GABA levels within your brain
  • The herb valerian prevents GABA from breaking down
  • Caffeine lowers brain levels of GABA
  • Your body s main excitatory neurotransmitter is Glutamate

• How to Increase GABA and Balance Glutamate @ holistichelp.net (04/22)
  • Protein powders and amino acid formulas are high in glutamate
  • Branch chained aminos (leucine, isoleucine and valine) can be used to prevent excess glutamate
  • Vitamin K is very important for GABA and glutamate balance as well
  • Vitamin K reacts with glutamate and calcium to deliver calcium to the bones and teeth
  • Vitamin K is a fat-soluble vitamin
  • Vitamin K is not stored in the body and must be consumed on a daily basis
  • The pancreas uses Vitamin K abundantly for sugar regulation

• How to Lower Your Glutamate Level @ rlcure.com (04/22)
  • Decreased GABA leads to decreased bowel function
  • GABA is necessary to stimulate bowel contraction
  • When GABA binds to a nerve cell receptor, the person normally experiences a calming feeling
  • Caffeine produces its stimulant effects by inhibiting the release of GABA
  • The calming effects of taurine have been well studied
  • Taurine calms the nervous system by facilitating the production of GABA
  • Take taurine for better sleep, but also add a magnesium supplement
  • I suggest magnesium taurate, a form of taurine that is bound to magnesium for best results
  • Oolong tea contains GABA
  • Cherry tomatoes are rich in GABA
  • Inositol promotes GABA production

• Amino Acid Supplements I: Glutamine @ itmonline.org (04/22)

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Glycine

• Can Glycine + Amino Acids Be the Secret to Deep, Rejuvenating Sleep
  • Suggested dosage is 3 grams
  • Glycine acts as an inhibitory neurotransmitter
  • Glycine lowers the core body temperature and relaxes blood vessels at night
  • Glycine helps you wake up clear-headed and energized

• Glycine Improves the Quality of Sleep (04/22)

• Glycine -- Improving Sleep Quality @ naturopathiccurrents.com (04/22)
  • Glycine passively diffused through the blood-brain barrier
  • Glycine inhibits muscle activity during REM sleep
  • Glycine lowers core body temperature
  • Oral glycine increases serotonin levels without increasing dopamine levels
  • Glycine ameliorates the subjective symptoms of sleep deprivation
  • A pinch of glycine powder under the tongue can stop the "spinning thoughts"
  • Oral glycine at bedtime ameliorates morning fatigue, eye strain, difficulty concentrating
  • Oral glycine at bedtime improves memory recognition
  • Glycine is a naturally sweet amino acid
  • Glycine is critically involved in regulating ethanol consumption, or cocaine and amphetamine consumption
  • For sleep: 3 grams daily, at bedtime

• Glycine: Muscle-Building, Brain-Boosting Amino Acid @ draxe.com
  • Glycine is found in the skin, connective tissues of the joints, and muscle tissue
  • Glycine boosts muscle recovery
  • High doses of 15-60 grams/day can be safely taken

• Metabolic Response to Ingested Glycine @ ajcn.nutrition.org (04/22)
  • Protein ingestion results in little or no increase in plasma glucose concentrations, but a
    stimulation of insulin and glucagon secretion
  • When protein is ingested with glucose, a synergistic effect on insulin secretion is observed
  • The most potent protein is gelatin, which consists of 30% glycine residues

• 17 Benefits of Glycine Supplements @ selfhacked.com (04/22)
  • Don't take if you are suffering from loose stools

• What You Don't Know about Gelatin @ butternutrition.com (04/22)
  • Glycine is a non-essential amino acid that the body uses for detoxification reactions in the liver

• Dr. Jonathan Wright
  • Inexpensive Natural Sleep Aid Doubles as Anti-aging Supplement
    • ... the amount of glycine available from synthesis, about 3 grams per day, together with that
      available from the diet, in the range 1.5 3.0 grams per day, may fall significantly short of the
      amount needed for all metabolic uses, including collagen synthesis, by about 10 grams per day
      for a 70 kilogram [154 pound] human
  • Glycine for Sleep @ curezone.org (04/22)
  • Try 1/4 tsp for sleep

• Ray Peat (and glycine)
  • Gelatin, Stress, Longevity @ raypeat.com (04/22)
    • Gelatin (the cooked form of collagen) makes up about 50% of the protein in an animal
    • Gelatin has 35% glycine, 11% alanine, and 21% proline and hydroxyproline
    • The inhibitory neurotransmitter is GABA (gamma amino butyric acid) is a close analog of
      glycine (alpha amino acetic acid)
    • If a person eats a large serving of meat, it's probably helpful to have 5-10 grams of gelatin
      at the same time, so that the amino acids enter the blood stream in balance

• Dr. Joel Brind on Matt Stone's 180 Degree blog
  • Diet and Inflammation Part 4 @ 180degreehealth.com (04/22)

• Natural Sources of Glycine
  • Bulk Supplements Pure Glycine Powder @ amazon.com (100% glycine; 2.2 lbs, $20.96) (05/17)
  • NOW Foods Glycine @ iherb.com (1 lb, $14.61) (05/17)
  • Hydrolyzed collagen is 20% glycine
    • Bulk Supplements Hydrolyzed Collagen @ amazon.com (05/17)
    • Great Lakes Collagen Hydrolysate (green can) @ amazon.com (05/17)
    • Perfotek Hydrolyzed Collagen Peptides 1 pound @ amazon.com (05/17)
  • Selected foods
    • 1 tbsp (7 grams) of gelatin powder contains 1.334 grams glycine (~19% glycine)
    • 1/2 oz (14 grams) of pork rinds contains 1.669 grams of glycine (~12% glycine)
    • 1 scoop (42 grams) of Pure Protein Whey Shake contains 461 mg glycine (~1% glycine)
    • 1 cup (140 grams) diced chicken breast contains 2.133 grams glycine (~1.5% glycine)
    • 1 cup (243 grams) of raw egg whites contains 1.004 grams glycine (0.4% glycine)

• How people take glycine for sleep
  • For sleep: 3 grams daily, at bedtime
  • Try 1/4 tsp for sleep
  • Take 1/2 tsp in tea, and sleep very deeply all night long
  • Take 3/4 tsp (3 grams) of glycine in a little water at 8:30; asleep in less than 30 minutes;
    slept for a good 7 hours; didn't wake up drugged
  • Started with 3 grams (3/4 tsp), and moved to 4 grams (1 tsp)
  • A few grams an hour before sleep guarantees a full nights sleep for me
  • I just dissolve ~3 grams in water and take it an hour before sleep

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L-Theanine (pronounced tea-anene)

• Best Supplements for Mood @ mellowed.com (04/22)
  • Serotonin = confidence chemical (self-esteem and security)
  • Dopamine = reward chemical (pleasure)
  • St. John's Wort elevates dopamine and serotonin
  • SAMe affects serotonin and dopamine; depression = low SAMe
  • L-Theanine increases dopamine, serotonin, and GABA
    • Within 30-60 minutes of taking L-theanine depression and anxiety will lift
    • It is calming, but won't make you drowsy
  • St. John's Wort and L-theanine Cocktail @ dpselfhelp.com (04/22)
    • Although l-theanine raises GABA and dopamine, it DECREASES serotonin
    • Other references state that sometimes it raises and sometimes it lowers serotonin
    • St. John's Wort can cause sleep problems
    • St. John's Wort is a stimulant
    • DP is Depersonalization-derealization disorder (not connected to the real world)
    • Depersonalization @ mayoclinic.org (04/22)

• L-Theanine @ integrativepsytchiatry.net (04/22)
  • Depression, anxiety, and other problems stem from abnormally elevated levels of
    a neurotransmitter -- glutamate
  • Glutamate is the major excitatory neutrotransmitter in your brain
  • Low glutamate can result in fatigue, brain fog, and poor memory
  • GABA counterbalances glutamate
  • L-theanine directly mimics the calming effects of your natural GABA
  • L-theanine also helps you make more of your own GABA
  • It is believed that L-theanine s effects are due to its ability to block
    glutamate receptors, thereby dampening the ravages of excessive glutamate activity
  • By blocking glutamate receptors, L-theanine indirectly supports GABA activity
    by freeing it to perform other important duties
  • L-theanine helps you relax without making you drowsy or fatigued
  • L-theanine is commonly dosed 2-3 times daily to account for its relatively
    short half-life

• Amino Acid Supplements IV: Theanine @ itmonline.org (04/22)
  • L-Theanine increase the level of GABA and dopamine
  • L-Theanine promotes mental and physical relaxation
  • L-Theanine acts antagonistically against high doses of caffeine
  • L-Theanine protects neurons from excesses of glutamate

• L-Theanine @ youtube.com (04/22)
  • L-theanine will make GABA predominant over glutamate in the central nervous system
  • GABA is a charged molecule (extremely polar)
  • L-thamine is much more hydrophobic
  • L-theanine can cross the BBB, while GABA can not
  • BBB allows hydrophobic molecules in, but not polar ones
  • User comment: put the GABA powder under your tongue; it will get into your blood
    steam and you will feel a warming tingling sensation; GABA has a sweet taste
  • User comment: I take 300-400 mg

• What is L-Theanine? @ youtube.com (04/22)
  • Dosage: 200 mg for 2-3 times/day; maximum dosage = 1200 mg

• GABA and L-theanine Improve NREM Sleep @ nih.gov (04/22)
  • Activation of GABA(a) recoptors favors sleep
  • GABA/l-theanine mixture has a positive synergistic effect on sleep quality
    and duration as compared to the GABA or l-theanine alone.

• Theanine @ lifeextension.com (04/22)
  • Brain waves are actually smoothed out but not flattened out by supplemental L-theanine
  • L-theanine didn t cause the subjects to sleep longer, but it did cause them to sleep better
  • Theanine s connection to the suppression of glucocorticoids is through glutamate
  • L-theanine may act as a glutamate antagonist
  • If theanine is present when a stroke occurs, the damaged area will be significantly reduced
  • Theanine is a powerful antidote to the effects of alcohol
  • Theanine is one of the few supplements that crosses the blood-brain barrier

• Theanine for Sleep @ nootriment.com (04/22)
  • Take theanine approximately 30-60 minutes before you wish to go to bed
  • Smaller doses of L-Theanine create a sense of peaceful focus
  • Larger doses create a feeling of much heavier relaxation
  • 50 mg is the baseline dose required to feel effects
  • Increase your dosage in increments of 50 mg
  • 200 mg is an excellent median dose
  • At the upper end, 400 mg will lead directly to a great night's rest

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Melatonin

• How to Use Meatonin Correctly @ talksaboutsleep.com (01/16)
  • On its own, melatonin won t induce sleep, and is usually only effective in short-term applications
  • Melatonin as a darkness signaler
  • In most cases, your sleep problem isn t from a lack of melatonin
  • Sleep experts don t recommend taking melatonin for more than two weeks at a time
  • Adult males only need 150 micrograms, and the average female needs only 100 micrograms
  • Melatonin is only active in your system for about 20 minutes

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St. John's Wort

• St. John's Wort is a stimulant

• I'd Do Anything for a Good Night's Sleep @ independent.co.uk (06/19)
  • An extract of St. John's Wort helped patients who had TATT (Tired All The Time).
  • Eat foods rich in tryptophan: turkey, bananas, figs, dates, milk, and tuna
  • Avoid foods rich in tyramine: bacon, cheese, chocolate, eggplant, potatoes, and wine

• St. John's Wort -- Fight Insomnia and Depression Naturally @ insomnia.net (06/19)
  • St. Johns Wort may stimulate the GABA receptor, a key gateway for sleep-inducing
    chemicals in the brain
  • St. Johns Wort may provide stimulus for the production of serotonin, or limit
    serotonin reuptake

• St. John's Wort for a Better Mood, a Good Night's Sleep, and More @ prohealth.com (06/19)
  • Scientists believe that St. John s Wort works by elevating levels of serotonin in the brain
  • St. John s Wort promotes a good night s sleep, helping to reverse the fatigue and
    low energy levels that plague those suffering from depression

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Sucralose

• GABA Receptor A
  • GABA and the GABA A Receptor @ nih.gov (05/22)
    • GABA A receptors are large proteins embedded in the cell membranes of neurons.
    • When GABA molecules or GABA-like compounds bind to the receptor and activate it,
      the channel temporarily opens and allows the passage of negatively charged molecules
      (i.e., ions), such as chloride ions, to pass from the cell's exterior to its interior.
      This ion flow decreases the cell's excitability.
    • The cumulative neuronal inhibition caused by GABA's binding to many neurons
      results in sedation and intoxication.

• Sucralose
  • Are you Using Splenda @ patch.com (05/22)
    • An average of 15% of sucralose IS absorbed in your digestive system.

  • Sheila's Case @ splendaexposed.com (05/22)
    • Huge list of symptoms related to Splenda
    • Many people mention insomnia, and tiredness

  • Sucralose Produces Previously Undientified Metabolites @ science daily.com (05/22)
    • Sucralose is metabolized in the gut, producint at least two fat-soluble compounds.
    • Sucralose itself was found in fatty tissues of the body.
    • Metabolities could be detected in the urine 11 days after the dosing was stopped,
      and 6 days after the sucralose itself coudl no longer be detected.
    • Sucralose itself was detected in fatty tissues two weeks after the rats had stopped
      receiving sucralose.
    • Sucralose can reduce the beneficial bacteria in the gut by up to 50%.

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Tart Cherry (Juice)

• Tart Cherry (Fruit)
  • US Tart Cherry is usually Prunus cerasus (Montmorency or other varieties)

  • Chinese Sour Cherry is usually Cerasus pseudocerasus

• Tart Cherry Extract Sources
  • Carlyle Tart Cherry Extract @ amazon.com (200 caps; 120 mg of 10:1 extract; $12.99) (04/22)

  • CVS Tart Cherry @ cvs.com (90 capsules; 250 mg of a 4:1 extract; $10.49) (04/22)
    • New label: Tart Cherry 1000 mg (1g) (fruit) (from 250 mg of a 4:1 extract)
    • Old label: Cerasus pseudocerasus (fruit) (from 250 mg of a 4:1 extract)

  • Nature's Way Tart Cherry @ swansonvitamins.com (90 caps; 400 mg of fruit; $13.99) (04/22)
    • Sour Cherry Fruit (Montmorency variety)

  • PureCo Tart Cherry @ amazon.com (60 caps; 500 mg of a 4:1 extract; $15.97) (04/22)

  • Spring Valley Tart Cherry Extract @ walmart.com (90 caps; 300 mg of a 4:1 extract; $6.88) (04/22)

  • Zazzee Tart Cherry 10:1 Extract @ amazon.com (200 caps; 300 mg of a 10:1 extract; $19.97) (05/22)
    • Each capsule contains 0.25 grams of sugar (1 calorie)
    • My super cold toes each night are now normal
    • I like Solaray Tart Cherry (B00172MWJC) and Zhou Tart Cherry (B0778W6TNX) better
    • Solaray Tart Cherry capsule is much darker
    • If I take these in the morning, I get very tired
    • I take this 2-3 hours before sleep, and it works
    • I take magnesium and tart cherry before bedtime
    • I take 2 pills at bedtime

• Tart Cherry Powder Sources
  • BulkSupplements Tart Cherry Extract Powder @ amazon.com (2.2 lbs; $37.96) (04/22)

  • Tart Cherry Powder @ nutritionix.com (05/22)
    • 1 tbsp (10 grams) contains 25 calories, 1.5 mg NA, 105 mg K, 8 carbs,
      6 grams sugar, 0.5 g protein
    • 1 tsp of Tart Cherry Powder will approximate 3 CVS Tart Cherry capsules

• Tart Cherry Capsules
  • Tart Cherry Capsules for Sleep @ terrcralle.com (04/22)
    • Health experts usually recommend taking one to two capsules close before sleep,
      preferably after the meal

  • Tart Cherry Capsules @ amazon.com (04/22)
    • I take one capsule with dinner, and I slept through the night.
    • I take it at night about a half hour before bed to relax.
    • I m an insomniac. I take it in the evening and it seems to be helping. I am
      now able to fall asleep within 1-2 hours where before it took between 2-3 hours.
    • I find the Tart Cherry helps me to fall asleep more quickly and stay asleep longer.
    • I was having problems waking up during the night. I take this before I go
      to sleep and I'm not waking up as often. When I do, I get back to sleep faster.
    • These have helped my husband keep his gout under control naturally. He
      takes two a day.

• Tart Cherry Juice
  • Effects of Tart Cherry Juice on the Sleep of Older Adults @ nih.gov (04/22)
    • It produced significant reductions in insomnia severity
      (minutes awake after sleep onset)
    • Effects were equal to or exceeding those observed in studies of valerian
      and in some, but not all, studies of melatonin

  • Effect of Tart Cherry Juice on Melatonin Levels and Enhanced Sleep Quality @ nih.gov (04/22)
    • Total melatonin content was significantly elevated in the cherry juice group
    • There were significant increases in time in bed, total sleep time and
      sleep efficiency total

  • Tart Cherry Juice for the Treatment of Insomnia @ nih.gov (04/22)
    • Cherry juice increased sleep time and sleep efficiency
    • Cherry juice procyanidin B-2 inhibited IDO, increased tryptophan availability,
      reduced inflammation and may be partially responsible for improvement in insomnia
    • Tryptophan, a precursor of serotonin, reduces sleep latency in humans at doses
      of 1.2 to 2.4 grams
    • Tryptophan degradation, however, parallels and predicts insomnia
    • Tryptophan is degraded by the enzyme indoleamine 2, 3 deoxygenase (IDO) to
      produce kynurenine
    • Tart cherry juice contains 0.2% procyanidins
    • Subjects drank 240ml of tart cherry juice containing a measured level of procyanidin
      1 to 2 hours before bedtime
    • Sleep time was extended in the cherry juice condition by 84 minutes
    • Sleep efficiency improved in the cherry juice condition
    • The kynurenine to tryptophan ratio was reduced in the cherry juice condition
      indicating an inhibition of IDO with a reduction in the degradation of tryptophan
    • Tart cherry juice is an effective treatment for insomnia
    • It has no adverse events
    • Procyanidin B-2 may be an effective ingredient for improving insomnia

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Taurine

• Straight Facts: Everything You Need to Know About the Amino Acid Taurine @ anabolicminds.com (video) (02/17)
  • Straight Facts: Everything You Need to Know About the Amino Acid Taurine @ generationiron.com (video) (02/17)

• Taurine is abundant in human mother's milk, but is nearly absent in cow's milk

• Taurine Dosage @ whathealth.com (02/17)
  • Recommended dosage levels of taurine are up to 5 grams daily
  • One supplier of a taurine supplement recommends taking 1-3 grams of taurine 30 minutes prior to work out to increase focus
  • The supplier also recommends 1-3 grams of taurine 30 minutes before bed as a sleep aid

• Taurine Dosage Guidelines @ bodyecology.com (02/17)
  • Overall, the dosage used may range from 500 mg to 5-6 grams
  • Adults: 13-16 mg per kilogram (2.2 pounds) of body weight
  • Athletic training: 6 grams in 3 divided doses has been used
  • Heart disease: 5-6 grams daily in three divided doses
  • Arrhythmias or congestive heart failure: 2 grams three times daily
  • Seizures: 500 mg, three times daily

• Improved Nutrition Relieves Bowel Problems & Infections @ autismfile.com (01/16)
  • Taurine is vital in preventing cataracts
  • Taurine spares potassium and calcium in the heart, preventing arrhythmias
  • Taurine aids in detoxifying the body
  • Taurine serves with GABA and glycine as inhibitory neurotransmitters in the brain
  • Taurine is not found in vegetables, and vitamin B6 is essential to its synthesis
  • Taurine s function and effectiveness are controlled by vitamin B6 and zinc

• Taurine ... Under the Spotlight @ rxmuscle.com (01/16)
  • Taurine is the most prevalent of all the amino acids in the tissues of the skeletal muscles, the cardiac muscles and the brain
  • Exercise causes a significant reduction of Taurine levels in skeletal muscle
  • Taurine has been found to be superior to creatine in combating exercise induced weakness and fatigue
  • Taurine aids athletic performance due to the fact that, as an insulin mimetic, it allows for greater glucose deposition in muscle tissues
  • Taurine plays a very important role when it comes to preventing muscle fatigue and increasing strength
  • The whole process of aging leads to a decline in the Taurine content of tissues

• The Forgotten Longevity Benefits of Taurine @ lifeextension.com (01/16)
  • Taurine Prevents Obesity
    • 3 grams/day for 7 weeks reduced body weight significantly
  • Taurine Promotes Glucose Control and Treats Diabetes
    • Just 1.5 grams/day can restore taurine levels to those of healthy subjects
    • Normal taurine concentrations are essential in controlling diabetes
    • Adequate taurine helps control diabetes by reducing blood glucose and restoring insulin sensitivity
    • 1.5 grams/day for just 14 days can reverse diabetes-induced abnormalities in arterial stiffness
    • Taurine supports nerve fiber integrity, potentially slowing or reversing painful diabetic neuropathy
    • And in the retina, taurine preserves the health of light-sensing cells in diabetic retinopathy
    • Kidney damage, another consequence of diabetes, can be minimized with taurine supplementation
  • Taurine Reverses Cardiovascular Disease Factors
    • Taurine lowers blood pressure by reducing the resistance to blood flow in the blood vessel walls
    • Taurine helps muscles work harder, longer, and safer
    • By cleaning up lactic acid, taurine helps muscles work longer
  • Taurine Provides Potent Retina Protection
    • Taurine can help prevent age-related vision loss
    • While taurine is found in very high concentrations in the retina, it declines significantly with age
    • Taurine supplementation has been shown to ameliorate diabetic retinopathy
  • Taurine Helps Reverse Tinnitus
    • Taurine plays a vital role in hearing
    • In some cases, taurine can reverse the biochemical processes behind hearing loss
    • Taurine can almost completely eliminate the ringing in the ears associated with tinnitus
    • A dose of 700 mg to 3.2 grams/day of taurine over the course of several weeks demonstrate near-complete resolution of tinnitus
  • Taurine is a Solution for Seizures
    • Animal studies reveal that taurine depletion makes seizures more likely
  • Taurine Prevents and Treats Liver Disease
    • Taurine may help treat the most common cause of liver disease in the US, non-alcoholic fatty liver disease
    • When 24 patients with chronic hepatitis took 2 grams of taurine 3 times daily for 3 months, serum markers of liver damage decreased significantly
    • Successful clinical studies with taurine have used daily doses of 1,500 to 3,000 mg
    • Taurine is made by the body from the metabolism of the amino acid cysteine
    • Aging can reduce the amount of taurine made from cysteine
  • Taurine is One of the Most Essential Substances in the Body
    • It increases the action of insulin, improving glucose tolerance, and acting as an antioxidant
    • It is vital for the proper function of the minerals potassium, calcium, magnesium, and sodium
    • Taurine regulates heart rhythm, cardiac contraction, blood pressure, and platelet aggregation
    • Taurine regulates the excitability of neurons
    • It detoxifies liver cells of various toxins
    • It helps form bile acids and maintains cell membrane stability
    • It reduces the synthesis of lipids and cholesterol that are associated with atherosclerosis

• Taurine @ thewayup.com (02/17)

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Tryptophan

• General Information
  • The FDA's Cruel Hoax @ lifeextension.com (03/17)
  • Recommended daily intake of tryptophan is 1.8 mg per pound
  • Tryptophan Cofactors (03/17)
    • Cofactors: iron, magnesium, Vit B6, and Vit C

• High Protein and Insomnia
  • Too Much Protein Cause Insomnia? @ forum.bodybuilding.com (03/17)
    • High-protein foods affect the digestive process and sleep in a similar way to fatty foods.
    • In addition, protein-rich foods release amino acids into the blood. When amino acids
      such as tyrosine flood the body, they are quickly used to synthesize stimulant such as
      the excitatory neurotransmitters, epinephrine and norepinephrine, and thermogenic
      thyroid hormones.
    • Excitatory neurotransmitters keep the brain active and thyroid hormones increase the
      body s metabolic rate. Both effects disrupt sleep.
    • Furthermore, by suddenly increase the amount of amino acids in the body,
      high-protein foods reduce the amount of tryptophan reaching the brain.
    • Tryptophan is the most important amino acid to the sleep process. It is used to synthesize
      niacin (a B vitamin), serotonin (a neurotransmitter) and melatonin (a hormone that
      regulates the circadian cycle), all of which promote sleep.
    • Flooding the body with multiple amino acids reduce the odds of tryptophan crossing
      the blood-brain barrier. This is because it shares the same transport mechanism with
      some of the other amino acids.
  • Chasing Away Insomnia with a Bowl of Oatmeal @ psychologytoday.com (03/17)
    • More than 30 years ago, research at MIT uncovered the connection between the
      consumption of any carbohydrate (except fructose) and serotonin synthesis. The
      release of insulin after carbohydrate is digested indirectly helps an amino acid,
      tryptophan, get into the brain. Once there, tryptophan is converted through a
      biochemical process into serotonin. However, when more than small amounts of
      protein are eaten along with the carbohydrate, this process is blocked.
    • Eat a small, 120-calorie carbohydrate snack twice a day, before or several hours
      after you eat protein. This will help increase serotonin synthesis before you go to bed.
  • Diet for Insomnia @ insomnia-free.com (03/17)
    • High protein meals may have too much of the amino acid tyrosine, which can be
      stimulating, causing to you stay mentally alert longer, something you don t want
      at bedtime.

• Tryptophan Paradox
  • Interest in Tryptophan @ craighudsonmd.com (03/17)
    • The Tryptophan Paradox effectively eliminated the use of protein source tryptophan
      as an effective way of building brain tryptophan levels.
    • Eating protein foods rich in tryptophan will decrease rather than increase your brain
      tryptophan levels
    • The explanation behind the Tryptophan Paradox relates to the Blood-Brain-Barrier [BBB]
    • Tryptophan shares this transport site with other amino acids which are far more abundant
      and better able to stick to the transporter
    • When you eat protein foods, your blood tryptophan levels go up, but your brain levels
      go down
    • Insulin, when it is released in the blood, suppresses all amino acid levels, except for
      tryptophan
    • Gourd seed (pumpkin seed or pepito) flour protein is a good plant source of tryptophan
    • Dextrose will cause an insulin spike
  • L-Tryptophan Manipulation @ nrlc-group.net (03/17)
    • Amino acids that compate with tryptophan: isoleucine, leucine, phenylalanine,
      tyrosine, and valine
    • Phenylalanine has the greatest effect
  • "Kinetics of Competitive Inhibition of Neutral Amino Acid Trasnport Across the
    Blood-Brain Barrier" @ reserachgate.net (PDF) (03/17)
  • "Aromatic Amino Acids in the Brain" @ wurtmanlab.mit.edu (03/17)

• Plant Sources of Tryptophan
  How to Sleep Better - Natural Recomendations @ chatelaine.com (03/17)
  • 100 grams of sesame seeds provide 1000 mg of tryptophan
  • 100 grams of chia seeds provide 700 mg of tryptophan
  • 100 grams of pumpkin seeds provide 600 mg of tryptophan
  • High Tryptophan Foods @ healthaliciousness.com (03/17)
    • 1 cup pumpkin seeds = 743 mg tryptophan (and 721 calories)
    • 100 grams pumpkin seeds = 576 mg tryptophan

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Valerian & Hops

• Best Natural Sleeping Aids @ drwhitaker.com (01/16)
  • Valerian Root Extract
    • It is a perfect complement to a melatonin supplement
    • Valerian extract helps you fall asleep faster (improves sleep latency)
    • Valerian extract helps to give you better sleep quality
    • One study used 400 mg of valerian extract
  • Hops
    • Hops extract (120 mg) should be taken with valerian extract (500 mg)
    • This combination decreases the time it takes to fall asleep
    • They also increase your "sleep brainwaves"

• Hops and Valerian Can Improve Sleep @ progressivehealth.com (12/16)
  • Valerian
    • Valerian is known for its sedative and anxiolytic effects
    • Valerian works through GABA, and lowers the activities of certain brain cells
  • Hops
    • Hops is a sedative and a hyponotic herb
    • Hops is seldom used alone
  • Valerian + Hops
    • They are combined due to their complementary mechanisms of action
    • Valerian boosts the production and activity of GABA
    • Hops increases the activity of GABA
    • Together they can neutralize the effects of caffeine
    • In studies they reduced the onset of sleep, and the frequency of waking
      during the might
    • A combination of valerian and hops is superior to valerian alone
    • Study of caffeine and valerian+hops
      • Participants were given 200 mg of caffeine
      • One group was given 2 tablets (valerian+hops), and a second group
        was given 6 tablets
      • In 60 minutes, the competition between caffeine and valerian+hops
        became observable
      • Effects of caffeine were reduced by 2 tablets, and fully blocked
        by 6 tablets
    • Valerian+Hops induces better sleep than Benadryl

• Valerian Root @ draxe.com (12/16)

• Hops Extract @ mensfitness.com (12/16)
  • Hops extract comes from the hops plant (Humulus lupulus)
  • Only the dried female plant is used
  • Hops are in the same family as marijuana plants
  • People take 500 mg valerian and 120 mg hops

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Vitamin A

• The Importance of Real Vitamin A @ selfhacked.com (06/19)

• Vitamin A's Role in Setting the Circadian Rhythm @ westonaprice.org (06/19)
  • If vitamin A is more vulnerable to degradation, the loss of circadian rhythm-setting could
    be a more sensitive sign of vitamin A definciency that the loss of night vision

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Vitamin B1 (Thiamine)

• Thiamine Deficiency
  • In clinical trials, supplementation of healthy individuals that had marginal B1
    deficiency improved their sleep.

  • Discovering My Thiamine Deficiency @ hormonesmatter.com (12/18)

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Vitamin B3 (Niacin and Niacinamide)

• Niacin
  • Niacin @ wilipedia.org (12/18)
    • The liver can synthesize niacin from the essential amino acid tryptophan,
      requiring 60 mg of tryptophan to make 1 mg of niacin. Riboflavin, vitamin B6 and
      iron are required for the process.
    • As the precursor for NAD and NADP, niacin is also involved in DNA repair.

  • Niacin @ Linus Pauling Institute (12/18)
    • Niacin is a water-soluble vitamin used by the body to form the nicotinamide coenzyme,
      NAD+.
    • Good sources of niacin include yeast, meat, poultry, red fish (e.g., tuna, salmon),
      cereal (especially fortified cereal), legumes, and seeds.
    • Large doses of nicotinic acid have been observed to impair glucose tolerance.
    • The optimum intake of niacin for health promotion and chronic disease prevention is
      not yet known.

  • Niacin for Depression and Anxiety @ foodmatters.com (09/17)
    • Niacin helps you to naturally relax and go to sleep more rapidly at night
    • Niacin can greatly reduce anxiety and depression
    • It also dilates blood vessels, and creates the "niacin flush"
    • Niacinamide is a form of Vitamin B3 which does not cause a flush at all

  • How to Get a Good Night's Sleep @ doctoryourself.com (09/17)
    • Vitamin B-3 as niacin in larger than RDA doses will help induce sleep.
    • Taking between 100 and 500 milligrams about 20 minutes before bedtime
      usually works best.
    • The amount required varies considerably from one person to another.
    • Ideally, you take the least amount that makes you the most sleepy.
    • Expect to experience a brief niacin "flush" which goes away in short time.
    • A bit of practice will tell you how much you need.

• Niacinamide
  • Niacinamide @ prohealth.com (09/17)
    • Vitamin B3 is present in three forms, namely nicotinic acid, niacin and niacinamide
    • Low B3 will result in fatigue
    • Niacinamide may be converted by the body back to tryptophan, and this is the
      raw material for the pathway that includes 5-HTP, serotonin and melatonin.
    • This pathway will have profound effects on mood and sleep.
    • Because niacinamide is so short acting, the best effects are achieved through
      small doses taken regularly throughout the day.
    • Up to 500 mg daily can be taken without any ill effects.

  • Nutritional Treatments for Insomnia @ holisticprimarycare.net (09/17)
    • Administration of 3 g/day of niacinamide to 2 women (with moderate-to-severe
      insomnia) and to 6 individuals (with normal sleep patterns) resulted in a significant
      increase in rapid-eye-movement (REM) sleep in all cases
    • Supplementatoin with 1-2 g/day of niacinamide was beneficial for insomnia in
      a few patients
    • Combining L-tryptophan and niacinamide (500-1000 mg of each, taken before bedtime)
      seems to be more effective than either nutrient alone

  • Healthy Sleep Formula @ grc.com (12/18)
    • Niacinamide + Melatonin + Oleamide
    • Long term safety studies have demonstrated that niacinamide may be safely
      supplemented at 3000 mg (3 g) per day (or night).
    • Long-acting extended release niacinamide is the most crucial component of the HSF,
      but its dosage must be tuned to each user's needs.
    • The HSF employs oleamide in doses ranging from zero to 1000 mg (1g). It is the
      amide form of oleic acid

  • NOW Miacinamide 500 mg @ amazon.com (12/18)
    • "Popping 3 of these babies an hour before bed has nearly cured ~10 years of insomnia."

  • Sweet Dreams @ vitalitymagazine.com (12/18)
    • Insomnia can often be helped by a trial therapy with high doses of vitamin B3
      (niacinamide) 1000 3000 mgs, B6 (100 mgs), and inositol (1000 mgs).

  • Vitamin B Insomnia Sleep Guide @ tiredfeelingtired.com (12/18)

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Vitamin B6 (Pyridoxine)

• Sleep Maintenance Insomnia @ vitalityandwellness.com.au (01/16)
  • Sleep maintenance insomnia is the inability to STAY asleep (a racing mind)
  • Low GABA levels can cause this
  • How to Increase GABA levels
    • Glutamic acid, vitamin B6, zinc, and Taurine are required
    • A deficiency of one or more of these ingredients will result in sleep maintenance insomnia
    • Glutamic Acid is converted to GABA using Vitamin B6 and Taurine

• Vitamin B6 and Insomnia @ livestrong.com (09/17)
  • Vitamin B-6 helps your body convert food energy into glucose, metabolize fats
    and proteins, and ensure proper function of your nervous system
  • Tryptophan is an essential amino acid that helps regulate nervous system
    activity related to relaxation and sleep
  • Vitamin B-6 converts a small amount of the tryptophan in your body to niacin,
    or vitamin B-3, and serotonin, a neurotransmitter that helps regulate sleep patterns
  • A vitamin B-6 deficiency may cause or contribute to a deficiency in niacin
  • Side effects of a niacin deficiency include skin lesions, digestive problems,
    neurological disorders, fatigue and insomnia

• Vitamin B Group @ toomuchof.com (10/17)
  • Excessive B6 intake is associated with peripheral neuropathy and skin lesions.
  • May cause excessive urination as a diuretic and insomnia as it releases glucose
    stored in muscles and converts amino acids (blocks of proteins) into glucose,
    raising blood sugar.
  • Causes insomnia and provokes a hyperthyroid condition in some individuals

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Vitamin B7 (Biotin)

• Biotin @ wikipedia.org (09/17)
  • Biotin is synthesized by intestinal bacteria, but there is a lack of good
    quality studies about how much biotin they provide
  • Biotin is stable at room temperature and isn t destroyed by cooking
  • Raw egg whites contain a protein (avidin) that blocks the absorption of biotin

• 12 Benefits of Biotin @ zenwisehealth.com (11/17)
  • Thickens Hair
  • Improves Skin
  • Strengthens Nails
  • Rebuilds Tissues (alleviates inflammation, aches, and pains)
  • Assists with Cell Growth (regulate the formation of DNA)
  • Promotes Fetal and Child Development
  • Protects Your Brain (assists with neurotransmitter activity)
  • Stabilizes Blood Sugar
  • Boosts Energy and Mood (metabolize carbs, proteins, and fats)
  • Supports Thyroid Function
  • Lowers Cholesterol
  • Aids in Weight Loss

• Biotin Overdose
  • Why You Should Be Cautious of Taking Biotin @ huffingtonpost.com (09/17)
    • Possible signs of biotin overdose:
      • Slower release of insulin
      • Skin rashes
      • Lower vitamin C and B6 levels
      • High blood sugar levels
  • Biotin @ ncsu.edu (09/17)
    • Side effects from having an overdose of biotin are rare.
    • Because biotin is so easily excreted in urine and feces, the body can simply
      get rid of any excess.
    • If there is an overdose of biotin in the body, there may be a noticeable
      increased need to urinate, or abnormal sweating frequency.
  • Biotin Overdose @ overdoseinfo.com (09/17)
    • Biotin overdose can cause:
      • Skin rashes, flushing of the skin
      • Increased glucose level in the blood
      • Lack of sleep or insomnia
      • Excessive unination amd increased thirst
      • Mild nausea, stomach cramping, or diarrhea

• Biotin and Constipation
  • Biotin and Magnesium @ dadamo.com (09/17)
    • I started taking 5000mcg of biotin, and became very constipated
    • Taking magnesium in large dose has a laxative effect that the offset the constipating effect of biotin

• Biotin and Sleeplessness
  • Side Effects of Biotin @ searchhomerememdy.com (09/17)
    • Consuming biotin (supplements or food) can cause a disturbed sleep and
      temporary insomnia, if taken right before bed time
  • Biotin Helped My Sleep @ paleohacks.com (09/17)
    • Biotin deficiencies may result in insomnia symptoms, according to the
      University of Maryland Medical Center, including difficulty falling asleep or
      constantly waking up in the middle of the night

• Biotin and Avidin
  • Avidin @ wikipedia.org (09/17)
    • Avidin is a tetrameric biotin-binding protein in egg whites
    • The biotin avidity of the protein is destroyed by cooking
    • Complete inactivation of avidin's biotin binding capacity requires the egg
      be boiled for over 4 minutes

• Raw Eggs
  • Raw Eggs Contain Protein Inhibitors @ fitness.stackexchange.com (09/17)
    • Raw egg white contains an antinutrient called trypsin inhibitor protein
      which hinders protein digestion. It can be destroyed by heating at
      120 C for 15-20 minutes.
    • Raw egg white also contains a protein called avidin which inhibits the
      absorption of Biotin.
    • If you cook the eggs, both the factors are destroyed.

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Vitamin B8 (Inositol)

• 7 Proven Inositol Benefits for Your Health @ vitguide.com (01/16)
  • Inositol promotes strong, health hair
  • It lowers cholesterol levels
  • It can treat depression and mood swings
  • It can help babies with respiratory problems
  • It might help fight against cancer
  • It can help diabetes sufferers (diabetic neuropathy)
  • It eases constipation (by stimulating your colon walls)

• How to Lower Your Glutamate Level @ rlcure.com (01/16)
  • Inositol promotes GABA production

• Inositol @ evolutionarypsychiatryu.bogspot.com (01/16)
  • Inositol is a key part of the second messenger system
  • Let's consider a classic pony express
  • The surface proteins and receptor complexes of a cell are "the mailer"
  • They hand off signals to the second messengers (the riders of the ponies)
  • The second messengers pass the signal along to the other cell systems (message recipients), such as the nucleus
  • All the major neurotransmitter systems use inositol as part of their messaging line - dopamine, norepinephrine, serotonin, acetylcholine ...

• Inositol @ examine.com (01/16)
  • Inositol usually refers to a specific stereoisomer called myo-inositol
  • Myo-inositol shows the most promise as a dietary supplement for restoring insulin sensitivity, and for reducing anxiety

• Inositol in "Foods & Nutrition Encyclopedia" @ books.google.com (02/16)
  • Initially, inositol was commonly called "muscle sugar"
  • Inositol is stored mainly in the brain, heart muscle, and skeletal muscle
  • Diabetic patients excrete much larger amounts of inositol in their urine than nondiabetics

• Inositol @ nootriment.com (01/16)
  • Inositol is a brain supplement from the B-family of vitamins, sometimes called vitamin B8
  • It is also produced by the human body and was originally discovered as a component of human spinal fluid
  • Humans consume about a gram of Inositol each day and the kidneys make about another 2 grams
  • This naturally occurring chemical plays a vital role in the firing of your neurons
  • Inositol is a type of carbohydrate sugar alcohol and an isomer of glucose
  • The primary uses of this natural chemical is for transporting fat throughout the body
  • This nutrient also helps the neurons within the central nervous system produce energy and communicate via neurotransmitters
  • This supplement can improve the strength and health of your hair (significantly) as well as aiding in its growth
  • One of these neurotransmitters that sees greater activity when taking Inositol is Serotonin
  • This neurochemical (serotonin) is involved in the regulation of your mood and sleep patterns
  • Finally, this B vitamin aids in the process of neurogenesis, or the creation of neurons within the brain
  • Most users take anywhere between 500 mg and several grams a day
  • You may want to stack Inositol with Choline in a 1:1 ratio

• Inositol Effects @ nootriment.com (01/16)
  • Inositol is a carbohydrate produced from glucose with a sugar-like taste
  • When it occurs in lecithins (like soy) it can be absorbed into the blood
  • But when found in beans and grains it is bound to phytates which makes it unavailable to your body
  • It increases Cholinergic as well as GABAergic activity
  • A secondary neurochemical that is created from Inositol is known to modulate Serotonin receptors
  • Using this nootropic is observed to enhance the binding process that occurs at GABA-a receptors on your neurons (GABA-a is the receptor related to sleep)
  • Inositol serves to increase insulin sensitivity
  • As a supplement, Inositol responds very well to the principle of stacking

• Inositol for Sleep @ nootriment.com (01/16)
  • Taking the B vitamin Inositol for sleep is a common sense therapy
  • Unresolved worries, in the form of runaway thoughts, are the most oft-cited reasons for sleeplessness
  • Taking Inositol for sleep disturbances and related disorders is a natural fit
  • A dose of Inositol close to bedtime will not keep you awake or make you feel high
  • Inositol can contribute to a tranquilizing, drowsy feeling which quickly gives way to normal, restful sleep
  • First, inositol improves communication within the brain by unlocking calcium and triggering the action of various neurochemicals, such as serotonin
  • This can combat the racing mind effect
  • Next, Inositol gets to work diminishing stress responses in the brain
  • It does this by directly interacting with GABAergic receptors
  • Unfortunately, GABA is not bioavailable in pill form and cannot be directly supplemented when levels are low
  • Inositol, which is bioavailable, picks up the slack and behaves just like GABA in the brain
  • The best dosages of Inositol for sleep and insomnia is between 500 mg and 2 grams
  • While it can be taken an hour before bedtime to promote restfulness, many users note that the best effects occur when Inositol is taken daily over extended periods of time

• Vitamin B8 (Inositol) @ onlineholisitichealth.com (01/16)
  • Inositol is vital for health, yet it has been touted as an unnecessary vitamin by conventional medicine
  • Inositol is water soluble and part of the B family of vitamins
  • Inositol is vital for:
    • Prevention of fatty build-up in the liver
    • Prevention of fatty build-up in the heart
    • Promotes healthy hair growth
    • Aids in metabolism of nutrients into energy
    • Essential nutrient for the brain
    • Vital for nerve transmissions
  • Inositol can be taken with or without food, though it is recommend that it be taken on an empty stomach

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Vitamin E

• Neuroprotective Effect of Vitamin E on Chronic Sleep Deprivation-Induced Memory Impairment @ sciencedirect.com (06/19)

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Vitamin K

• Vitamin K @ wikipedia.org (01/16)
  • Vitamin K is a group of structurally similar, fat-soluble vitamins
  • Vitamin K includes two natural vitamers: vitamin K1 and vitamin K2
  • Vitamin K1 is the "plant" form of vitamin K
  • Animals may also convert K1 to vitamin K2
  • Bacteria in the colon (large intestine) can also convert K1 into vitamin K2

• How to Increase GABA and Balance Glutamate @ holistichelp.net (01/16)
  • Protein powders and amino acid formulas are high in glutamate
  • Branch chained aminos (leucine, isoleucine and valine) can be used to prevent excess glutamate
  • Vitamin K is very important for GABA and glutamate balance as well
  • Vitamin K reacts with glutamate and calcium to deliver calcium to the bones and teeth
  • Vitamin K prevents accumulation of excess calcium which would contribute to cell death
  • Vitamin K is a fat-soluble vitamin
  • Vitamin K is not stored in the body and must be consumed on a daily basis
  • Typically, vitamin K is produced when the friendly flora in our gut process leafy greens
  • The pancreas uses Vitamin K abundantly for sugar regulation
  • The pancreas is also very vulnerable to accumulation of excessive glutamate or other excitotoxins

• The Surprising Longevity Benefits of Vitamin K @ lifeextension.com (01/16)
  • Vitamin K makes a small but vital chemical change in the structure of glutamic acid
  • Vitamin K1 is the main dietary form of the vitamin, but vitamin K2 has a stronger relationship to arterial calcification
  • Vitamin K has been found to have a direct impact on the diabetic state itself
  • The stronger association occurred with K2, which reduced the risk of type II diabetes by 7% for each 10-microgram increase in intake
  • Human supplementation studies demonstrate that both K1 and K2 are effective in combating the effects of diabetes
  • In older, non diabetic men, three years of supplementation with 500 micrograms/day of vitamin K1 produced a significant reduction in insulin resistance compared with controls
  • And in a study of healthy young men, just four weeks of supplementation with 30 mg of K2 three times daily improved insulin sensitivity
  • It is likely that both K1 and K2 are necessary for overall normal vitamin K function, and it appears that supplementation with both is useful

• Vitamin K @ lifeetension.com (01/16)
  • Broccoli and other leafy green vegetables, and canola, soybean, and other plant oils, are our primary dietary sources of vitamin K1
  • Vitamin K2 is found in butter, cow liver, chicken, egg yolk, certain cheeses, and fermented soybean products
  • Relatively large amounts of vitamin K are found in the pancreas
  • Recommentation: 120 mcg per day for men, and 90 mcg per day for women

• Vitamin K @ drgarland.com (01/16)

• Vitamin K @ whfoods.com (01/16)
  • In older men, vitamin K has been shown to help improve insulin resistance

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Sleep Hacking

• Sleep Hacking Part 3 - Falling Asleep Fast with Biochemistry @ bulletproofexec.com (01/16)
  • Fat have a high fat snack before bed
  • Favorite fat bomb is 1 tbsp gelatin mixed in water, with 1 tbsp of MCT oil
  • Magnesium almost everyone is short on it try up to 400 mg
  • Potassium synergistic with magnesium; I take 400 mg of potassium citrate at bedtime
  • L-theanine in capsule form (100 mg of SunTheanine) at night
  • Chamomile tea actually does help you sleep
  • GABA is a neuro-inhibitory transmitter; start with 500 mg
  • Ornithine is a relaxing amino acid; try 1-5 grams
  • L-tryptophan is again available over the counter
  • Take Vitamin B-1 with the Melatonin if you're having wild dreams

• Best Natural Sleeping Aids @ drwhitaker.com (01/16)
  • Melatonin
  • Valerian Root Extract
    • It is a perfect complement to a melatonin supplement
    • Valerian extract helps you fall asleep faster (improves sleep latency)
    • Valerian extract helps to give you better sleep quality
    • One study used 400 mg of valerian extract
  • Hops
    • Hops extract (120 mg) should be taken with valerian extract (500 mg)
    • This combination decreases the time it takes to fall asleep
    • They also increase your "sleep brainwaves"

• Chamomile Tea
  • Chamomile Tea for Sleep @ webmd.com (01/16)
    • People have used chamomile tea for sleep for thousands of years
    • Studies seem to back up its calming effect
    • The trick is to make sure you are brewing it properly
    • Use two or three tea bags
    • Then put a lid on the pot to keep oils in the water -- so you get the medicinal effects of the tea.
    • Use chamomile cautiously if you are allergic to ragweed (the plants are related)

• Passionflower
  • Passionflower Benefits (09/16)
    • An effective herbal anxiety remedy
    • Useful in improving sleep and treating insomnia
    • Use a tincture or extract in capsule or tablet form

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Cold Hands & Feet

• Best Vitamins for Cold Hands and Feet @ avogel.co.uk (10/17)
  • Cold hands and feet can be caused by hypothyroidism, lupus, diabetes, or
    poor blood circulation
  • cold hands and feet are a sign of Raynaud s syndrome which is a condition that
    causes the blood vessels in the fingers and toes to be overly constricted
  • Best vitamins are for cold hands and feet
    • Iron
    • Vitamin B12
    • Vitamin B3 (niacin)
    • Magnesium
    • Ginkgo Biloba

• More vitamins for cold hands and feet
  • Rutin (strengthens capillary walls)
    • Improves Vitamin C absorption
    • Helps your body produce collagen and use Vitamin C
    • Reduces the risk of blood clots
    • Sources include St. John's Wort, Ginkgo biloba, apples, fruits and vegetables
  • Vitamin E
  • Ginkgo biloba (improves circulation)

• Copper
  • Copper Deficiency @ draxe.com (09/17)
    • Copper impacts brain neurotransmitters
    • Copper balances thyroid activity
    • Copper is needed for the pigment in hair, skin, and eyes
    • Copper keeps hair from turning gray and thinning
    • Copper benefits bone, nerve, bones, red blood cells, metabolism
    • Copper is the third most prevalent mineral within the body
    • The body uses copper, and cannot store it in sufficient quantities
    • Absorption of copper can be impared by high intakes of iron or zinc
    • Symptoms of copper deficiency:
      • Fatigue, anemia, frequently getting sick
      • Low body temperature, or always feeling cold
      • Osteoporosis and brittle bones
      • Muscle soreness, joint pain, bruising
      • Stunt in growth, unexplained weight loss
      • Hair thinning or balding
      • Skin inflammation and sores

• Rutin
  • Rutin @ raysahelian.com (10/17)

  • Potential Benefits of Rutin @ healthline.com (10/17)

• Vitamin B Group @ toomuchof.com (10/17)
  • Excessive Vitamin B5 may result in diarrhea, biotin deficiency, hair thinning,
    low energy, cold hands and feet, racing thoughts

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Constipation (may be caused by Whey)

• Whey
  • A High Protein Diet Can Cause Constipation @ bodybuilding.com (01/16)
  • I Get Constipated When Taking Protein Shakes @ bodybuilding.com (01/16)
  • Whey Protein Causes Constipation @ bodybuilding.com (01/16)

• Phenylalanine
  • Phenylalanine @ webmd.com (01/16)
    • Side effects: fatigue, jitteriness, trouble sleeping, and constipation

• GABA
  • A Syndrome for GABA Deficiency @ ncbi.nih.gov (01/16)
    • Possible GABA deficiency is characterized by constipation

  • GABA Deficiency Levels (01/16)
    • Level 4: night sweats, moderate to severe constipation/diarrhea

  • How to Lower Your Glutamate Level @ rlcure.com (01/16)
    • Decreased GABA leads to decreased bowel function
    • GABA is necessary to stimulate bowel contraction

• Fat
  • 6 Diet Changes You Can Make to Improve Constipaton @ scdlifestyle.com (01/16)
    • Add more fat
    • Consume fermentable foods
    • Eat more carbs
    • Consume more bacteria
    • Eat prunes
    • Add more salt to your food

  • Is it true that animal fat causes constipation? @ gutsense.org (01/16)
    • Low-fat diets cause constipation while excess fat causes diarrhea
    • Oil laxatives are impractical for severe constipation, because oil coats up hardened stools and prevents surging fluids from breaking them down
    • The resulting diarrhea is called paradoxical, because fluids flow around stools, while they remain stubbornly lodged inside the large intestine
    • Dietary fat stimulates the release of bile from the gallbladder, which, in turn, stimulates the gastrocolic reflex
    • This in turn stimulates peristaltic mass movement, which, in turn, stimulates defecation
    • No fat in the diet = not enough bile in the system to get the ball rolling
    • Energy-rich meals with a high fat content increase motility [propulsion of stools]; carbohydrates and proteins have no effect

• Fiber
  • Death by Fiber @ modernhealthmonk.com (01/16)
    • For people who already have constipation issues or IBS, fiber not only doesn t help, it makes things worse
    • Higher fiber = high bloating and pain for many of us
    • Fiber Does Not Lower the Risk of Colon Cancer
    • Feces are actually made up of bacteria (anywhere from 30%-70%), water, mineral salts and some traces of fat
    • Dietary fat, not protein, not carbs, and not meal volume help stimulate bowel movements
    • Drinking more water does not help moisten stools more
    • 3 Reasons Why "8 Glasses of Water a Day" is a Big, Fat Myth (01/16)

  • Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms @ nih.gov (01/16)
    • Lack of fiber in the diet was first postulated in 1971 as the cause of diseases such as diverticulosis, hemorrhoids and colorectal cancer
    • It is now widely accepted that dietary fiber is required for normal bowel movement
    • Insoluble fiber is known to increase stool weight and decrease colonic transit time
    • Fiber is said to aid in water retention in the colon and results in stools that are less dry and easier to evacuate
    • The reality is that stool moisture content remains at 70%-75% regardless of the amount of fiber and water consumed
    • There is recent evidence that low fiber intake does not equate to constipation
    • Patients with chronic constipation also have similar fiber intake to controls
    • Patients with chronic constipation may also have worsening symptoms when dietary fiber intake is increased
    • This study has confirmed that the previous strongly-held belief that the application of dietary fiber to help constipation is but a myth
    • Constipation refers to the difficulty in evacuating a rectum packed with feces, and easier defecation cannot possibly be affected by increasing dietary fiber which increases bulky feces
    • The role of dietary fiber in constipation is analogous to cars in traffic congestion
    • Dietary fiber had been shown to retard peristalsis and hold up gaseous expulsion in human experiments
    • Dietary fiber is also associated with increased bloatedness and abdominal discomfort
    • In conclusion, contrary to popularly held beliefs, reducing or stopping dietary fiber intake improves constipation and its associated symptoms

• Inositol
  • Powerful Constipation Natural Remedies @ books.google.com (01/16)
    • Inositol helps stimulate your colon walls
    • Inadequare inositol can be associated with constipation
    • Drinking too much coffee reduces inositol in the body

• Taurine
  • Taurine Cures Constipation @ curezone.org (01/16)
    • Taurine has cured my chronic constipation
    • I take about 4000 mg spread out throughout the day

  • Taurine and the Connection to ADHD and Autism (01/16)
    • Taurine can help ease constipation because of its role in bile produced in the liver as conjugated bile salts, which are stored in the gallbladder
    • Bile promotes intestinal motility; insufficient or ineffective bile can contribute to constipation

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Hair Loss

• Does Whey Cause Hair Loss?
  • (Supposedly) Whey Protein Isolate Causes Hair Loss (01/16)

• Inositol promotes healthy hair

• Natural Sources for Inositol
  • Common Food and Their Inositol Content @ nutrition411.com (01/16)

    Food	Portion	Inositol, mg
    Great Northern Beans, canned	1/2 cup	355 mg
    Canteloupe, fresh	1/4 melon	440 mg
    Orange, fresh	1 medium	307 mg
    Peanut butter, creamy	2 tbsp	122 mg
    Oatmeal, cooked	1/2 cup	42 mg
    Broccoli, fresh	1/2 cup	30 mg
    Brown rice, cooked	1/2 cup	23 mg
    Whole egg	1	5 mg
    Hamburger, broiled	1 oz	2 mg

  • Foods High in Inositol @ livestrong.com (01/16)
    • 100 grams of navy beans = 65 mg inositol
    • 100 grams of lima beans = 44 mg inositol
    • 8 oz grapefruit juice = 468 mg inositol
    • Consume fresh fruit to increase your inositol intake
    • Freezing, canning and processing decreases the food's inositol content

  • Natural Food Sources for Inositol (01/16)
    • Lecithin (from sunflower seeds, soy, and eggs)
    • Brewer s yeast, unrefined molasses
    • Bananas, cantaloupe, blackberries, kiwi, citrus fruits (oranges, lime, and grapefruit), peaches, pears, nectarines, raisins
    • Legumes (peas, beans, and peanuts)
    • Cabbage, rutabaga, okra, artichokes, collards, Brussels sprouts, asparagus, tomatoes, eggplant, pumpkin, zucchini, bell peppers, potatoes, carrots
    • Whole grains (brown rice, oats, wheat bran and germ)
    • Fish, organ meats (beef liver, heart, and brain), and breast milk

  • Vitamin B8 Foods @ nootriment.com (01/16)
    • Organ meats like hearts, livers and brains have the most concentrated sources of inositol currently known

• Let's assume a "strict bodybuilder's diet"
  • We eat egg whites for breakfast
  • We eat chicken breasts, steamed broccoli, and sweet potatoes
  • We drink several whey protein shakes a day
  • We aren't getting any inositol in our diet!!

• Now, we want to eat the equivalent of 2 grams of inositol
  • We would eat 30.76 servings (100 grams) of navy beans
  • Or, we would drink 34 oz of grapefruit juice
  • Or, we would eat 33 tbsp of creamy peanut butter
  • Or, we would eat 400 whole eggs

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Night Sweats

• Low GABA Causes Night Sweats
  • GABA Deficiency Levels (01/16)
    • Level 2: protein cravings, cold or clammy hands
    • Level 3: coughing
    • Level 4: night sweats, moderate to severe constipation/diarrhea
    • Level 5: rapid heartbeat
    • Level 7: chronic insomnia
    • Level 8: severe heart arrhythmias, carbohydrate cravings
    • Level 9: severe tinnitus

  • Symptoms of Either a GABA or Serotonin Deficiency @ paleohacks.com (01/16)
    • Night sweats, and heart palpitations

• Low Taurine and Night Sweats
  • Detoxing @ drugs-forum.com (01/16)
    • If you're having night sweats, try taking taurine
    • When we're deficient in taurine, our bodies can't convert excess glutamate into GABA, and we end up with many uncomfortable symptoms including night sweats

  • Estrogen Dominance @ drlam.com (01/16)
    • Taurine is an important amino acid in the female body
    • The female hormone estradiol depresses the formation of taurine in the liver
    • Women with estrogen dominance may need more taurine
    • In high doses, taurine may increase slightly the secretion of stomach acid

  • No More Night Sweats on Tren @ anabolicsteroidforums.com (01/16)
    • For the last 2 weeks I've been waking up with my t-shirt covered in a cold sweat
    • I took 2g Glutamine, 1.5g GABA, 1g Vit C, 1g Taurine before bed
    • Was amazed to find out that on the following morning I woke up with a dry t-shirt on
    • I didn't take any of the mentioned above supps last night, and was sweating a lot

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Petechiae (Blood Spots on Skin)

• Petechiae and Cherry Angiomas
  • Red Spots on Skin, but not Itchy? @ skinvision.com (10/17)
    • Petechiae, or blood spots, are round, red spots that occur as a result of
      tiny blood vessels called capillaries bursting under the skin.
    • They are flat to the touch and can sometimes look like a rash.
    • They are caused by a range of things, including injuries, straining and sunburns.

  • Tiny Red Dots on Skin @ newhealthadvisor.com (10/17)
    • "Red Mole" or Cherry Angiomas
      • Cherry angiomas are quite common and can appear on any area of your body.
      • Also known as senile angiomas, they usually affect people over 30 years of age.
      • They look red because of broken blood vessels inside them.
    • Petechiae
      • Pinpoint, round, tiny red dots on skin could be petechiae.
      • These growths develop as a result of bleeding, and can be brown, red, or purple.
      • They look more like a rash and appear in clusters.

• Rutin
  • Flavonoids @ lpi,oregonstate.edu (10/17)
    • Rutin can benefit the skin by influencing blood vessel permeability and fragility.
    • Their protective effect on blood vessels may reduce the formation of
      telangiectasias (small dilated blood vessels near the surface of the skin) and
      petechiae (small red spots caused by broken capillaries or blood vessels).

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Runny Nose

• Whey and Sinus Headaches
  • Whey Protein or Protein Powder Causing Sinus @ bodybuilding.com (01/16)
  • Whey Protein and Sinus Infections @ treato.com (01/16)

• Whey Causes Mucus Production
  • Whey ProteinCauses Mucus Production @ livestrong.com (01/16)
    • Mucus is a thick fluid produced by tissue linings called mucous membranes, which appear in all your cavities and body passages
    • People with whey allergies or other milk allergies, increased mucus production typically takes the form of a runny nose
    • When you develop a runny nose, excessive amounts of mucus that flow from your nose and trickle down the rear wall of your throat

• Taurine
  • Taurine @ liquidprofessionalhcg.com (01/16)
    • Taurine is an inhibitory neurotransmitter
    • For temporary relief of symptoms related to ... headache, nasal congestion and sinus congestion

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Shingles

• Gaba Suppresses Shingles @ msrefugees.proboards.com (01/16)
  • GABA suppresses both herpes and shingles outbreaks and greatly lessens the pain associated with either

• How to Eliminate Shingles @ healthwyze.org (01/16)
  • Shingles (herpes zoster) is a secondary outbreak of the chicken pox virus
  • It can happen decades after the original infection
  • It is usually less severe the second time
  • It is an opportunistic virus that will strike whenever the immune system is sufficiently impaired
  • The herpes family of viruses are particularly effected by a person's L-arginine to L-lysine ratio
  • There must be a greater level of arginine in the body for herpes viruses to thrive
  • Lysine is found in proteins, dairy, and most vegetables
  • Arginine is found in nuts, chocolate, and tomatoes
  • It would be wise to supplement with large doses of lysine (up to 2000 mg. per day (2 grams), until the shingles outbreak is gone
  • Interesting comment:
    • I had my first outbreak of shingles right around the time I was five years old
    • As an adult, I would always get them when under stress
    • Now that I'm 55 I have found that GABA keeps it under control
    • I use the pure, powdered form that you take sublingually
    • I sleep much better now and the shingles have gone from being a monthly occurrence to a yearly one

• Shingles @ topix.com (01/16)
  • My son Roger had Shingles, and he was in a lot of pain
  • So I did my own research and found something that might help
  • It's called GABA, and it is natural and you can buy it at swansons vitamins
  • My son could not sleep and lots of pain, once he started taking GABA, he was different person

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Skin Rash

• Whey Protein Causes Skin Rashes
  • 100% Whey Protein Giving Me a Rash? @ bodybuilding.com (01/16)
  • BCAA Givng Me Itchy Skin Rashes @ bodybuilding.com (01/16)
  • Cellucor C4 Causes Skin Rashes @ bodybuildng.com (01/16)
  • It's Official -- Whey Protein Gives Me Rashes @ bodybuilding.com (01/16)

• The Dark Side of Whey Protein @ sunwarrior.com (01/16)
  • If the affected system is our respiratory system, runny nose and/or mucus in the lungs are two of the many symptoms that may occur
  • If the allergic reaction in our body occurs in the skin, rashes or puffy skin may occur

• MSG
  • MSG Sensitivity Symptoms @ jolieeskin.com (10/17)
    • MSG is a natural building block of proteins
    • MSG can cause a vast range of side-effects including eczema symptoms
    • At least 25% of the U.S. population have adverse reactions to free glutamic acid
    • Frequent consumption of MSG reduces stores of glutathione
    • MSG Symptoms:
      • Skin: eczema, hives or rash, flushing
      • Neurological: panic attacks, depression, mental confusion
      • Cardiac: arrhythmias, angina, rapid heartbeat
      • Visual: blurred vision

  • MSG (Glutamate) Sensitivity Manifests Itself as Skin Rash @ msgtruth.org (01/16)

• Taurine
  • Taurine @ mit.edu (01/16)
    • Taurine maintains healthy skin
    • Sodium lauryl sulfate (SLS) is added to soaps to make them foamy
    • SLS is a skin irritant -- induces dry, scaly skin
    • SLS induces water loss through the skin, and inflammation
    • Taurine accumulates in the outer layer of the skin

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Tinnitus

• Whey Causes Tinnitus?
  • Diet's Effect on Tinnitus @ tinnitustalk.com (01/16)
    • MSG, mono-sodium glutamate, has long been implicated as making tinnitus worse
    • Names of ingredients that ALWAYS contain processed free glutamic acid
      • Glutamic acid (E 620)
      • Any hydrolyzed protein
      • Calcium caseinate, Sodium caseinate
      • Gelatin
      • Soy protein, soy protein concentrate, soy protein isolate
      • Whey protein, whey protein concentrate, whey protein isolate

  • Hard of Hearing Concerns @ hohadvocates.org (01/16)
    • I have noticed a worsening of tinnitus with certain supplements...especially powdered amino acids, isolates (even from natural sources)

• Taurine for Tinnitus
  • Effect of Supplemental Dietary Taurine on Tinnitus @ ncbi.nih.gov (01/16)
    • Taurine, a partial agonist at inhibitory glycine and gamma-amino butyric acid receptors, was added to the daily diet of rats
    • Two concentrations of taurine in drinking water were given over several weeks (attaining average daily doses of 67 mg/kg and 294 mg/kg)
    • Three main effects were obtained:
      • The high taurine dose significantly attenuated tinnitus, which returned to near pre-treatment levels following washout
      • Auditory discrimination was significantly improved in unexposed control rats at both doses
      • As indicated by lever pressing, taurine at both doses had a significant group-equivalent stimulant effect

  • New Taurine & Bromine Formulation @ life-enhancemnt.com (01/16)
    • On the basis of the amount of water consumed by each rat, the average daily taurine dose was 66.6 20.3 mg/kg/day at the low taurine concentration and 293.6 75.8 mg/kg/day at the high taurine concentration
    • The higher dose was roughly equivalent to 1.5 gram of taurine per day for an adult human.

  • The Forgotten Longevity Benefits of Taurine @ lifeextension.com (01/16)
    • Taurine Helps Reverse Tinnitus
      • Taurine plays a vital role in hearing
      • In some cases, taurine can reverse the biochemical processes behind hearing loss
      • Taurine can almost completely eliminate the ringing in the ears associated with tinnitus
      • A dose of 700 mg to 3.2 grams/day of taurine over the course of several weeks demonstrate near-complete resolution of tinnitus

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Sources

• Supplements for Sleep
  • GABA
    • GABA Powder (NOW) @ swansonvitamins.com (6 oz powder; $11.79) (01/16)
      • 1/4 level tsp = 500 mg
      • Servings per container: 340
      • Consider taking this product in combination with NOW Taurine, Relora and Magnesium
    • GABA @ swansonvitamins.com (250 mg; 60 caps; $2.99) (01/16)
    • GABA @ swansonvitamins.com (500 mg; 100 caps; $6.99) (01/16)

  • Inositol
    • Capsules
      • Inositol (Swanson) @ swansonvitamins.com (650 mg; 100 caps; $5.99) (01/16)

    • Powder
      • Inositol Powder (Bulk Supplements) @ amazon.com (250 grams; $18.96) (01/16)
      • Inositol Powder (Healthy Origins) @ swansonvitamins.com (8 oz; $9.99) (01/16)
        • 600 mg per 1/4 teaspoon
        • Servings Per Container: 378

  • L-Theanine
    • 100 mg capsule
      • L-Theanine (Suntheanine) @ swansonvitamins.com (100 mg; 60 veg caps; $7.99) (01/16)
      • L-Theanine (Suntheanine) @ vitacost.com (100 mg; 60 caps; $8.99) (01/16)
      • L-Theanine (Suntheanine) @ vitacost.com (100 mg; 120 caps; $12.14) (01/16)
      • L-Theanine (VS) @ vitaminshoppe.com (100 mg; 60 caps; $14.99) (01/16)
      • L-Theanine (VS) @ vitaminshoppe.com (100 mg; 120 caps; $23.99) (01/16)
    • 200 mg capsule
      • L-Theanine (NOW) @ allstarhealth.com (200 mg; 60 veg caps; $11.99) (01/16)
      • L-Theanine (NOW) @ luckyvitamin.com (200 mg; 120 veg caps; $22.98) (01/16)
      • L-Theanine (Suntheanine) @ swansonvitamins.com (200 mg; 60 veg caps; $13.99) (01/16)

  • Magnesium
    • Magnesium Citrate Complex @ vitaminshoppe.com (160 mg; 300 caps; $17.99) (01/16)
    • Magnesium Oxide @ swansonvitamins.com (200 mg; 500 caps; $7.69) (01/16)
    • Magnesium Taurate @ swansonvitamins.com (100 mg; 120 tabs; $9.89) (01/16)

  • Passionflower Extract
    • Capsules
      • Passionflower Extract @ swansonvitamins.com (60 caps; $7.36) (09/16)
    • Tincture
      • Passionflower Alcohol Free Extract @ pipingrock.com (2 fl oz, $4.79) (09/16)

  • Taurine
    • Capsules
      • Taurine (NOW) @ allstarhealth.com (1000 mg; 250 veg caps; $12.69) (01/16)
      • Taurine (Swanson) @ swansonvitamins.com (500 mg; 100 caps; $3.49) (01/16)
      • Taurine (NOW) @ swansonvitamins.com (1 gram; 100 caps; $7.79) (01/16)
      • Taurine @ vitacost.com (1000 mg; 100 caps; $5.49) (01/16)
      • Taurine (VS) @ vitaminshoppe.com (500 mg; 300 caps; $16.49) (01/16)
    • Powder
      • Taurine Powder (Bulk Supplements) @ amazon.com (1 kg; $17.96) (01/16)
        • 1/4 level tsp = 0.9 grams
      • Taurine Powder (Now Foods) @ swansonvitamins.com (8 oz powder; $8.45) (01/16)
        • 1/4 level tsp ~= 1 gram
        • Servings per container: 227

  • Tryptophan
    • Capsules
      • NOW L-Tryptophan 500 mg @ Natural Grocers (local store; 60 caps; $16.59) (03/17)
      • NOW L-Tryptophan 500 mg @ allstarhealth.com (120 caps; $17.49 + $5.99 shipping) (03/17)
      • NOW L-Tryptophan 500 mg @ amazon.com (120 caps, $19.29) (03/17)
      • NOW L-Tryptophan 500 mg @ amazon.com (120 caps * 2, $37.88 + free shipping) (03/17)
      • Vitacost L-Tryptophan 500 mg @ vitacost.com (120 caps; $17.63; free shipping over $25) (03/17)
      • Vitacost L-Trytophan 500 mg @ vitacost.com (240 caps; $35.99; free shipping) (03/17)
    • Bulk Powder
      • BulkSupplements L-Trytophan Powder @ amazon.com (100 grams; $15.16) (03/17)
        • If your body is fighting inflammation, try mixing the powder tryptophan to a
          tbsp of collagen in some warm water, this will help it pass the blood-brain
          barrier without competing with certain cytokines cause by inflammation

  • Valerian & Hops
    • Valerian
      • Valerian Root @ vitaminshoppe.com (450 mg, 300 caps, $13.99) (12/16)
    • Hops
      • Nature's Way Hops @ swansonvitamins.com (100 caps, $3.62) (12/16)
      • Nature's Way Hops @ vitacost.com (310 mg, 100 caps, $3.49) (12/16)
      • Nature's Way Hops @ vitaminshoppe.com (310 mg, 100 caps, $5.99) (12/16)

  • Vitamin B6
    • Vitamin B6 @ swansonvitamins.com (100 mg 250 caps; $4.99) (01/16)
    • Vitamin B6 @ vitaminshoppe.com (100 mg; 100 caps; $5.79) (01/16)

  • Zinc
    • Zinc Picolinate @ swansonvitamins.com (22 mg; 60 caps; $2.19) (01/16)

• Other Supplements
  • Banaba
    • Banaba Leaf @ swansonvitamins.com (450 mg; 90 caps; $4.99) (01/16)

  • Calcium Hydroxyapatite
    • Calcium Hydroxyapatite @ swansonvitamins.com (120 caps; 259=0 mg; $11.04) (01/16)

  • Castor Oil
    • Castor Oil Softgels (NOW Foods) @ swansonvitamins.com (650 mg; 120 softgels; $9.36) (01/16)

  • D-Ribose
    • D-Ribose (Bulk Supplements) @ amazon.com (1 kg; $44.96) (01/16)

  • Sucralose
    • Sucralose Powder (Bulk Supplements) @ amazon.com (500 grams; $44.96) (01/16)

  • Triphala
    • Triphala @ swansonvitamins.com (500 mg; 100 caps; $3.49) (01/16)

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Bonnie's Links
created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on January 14, 2024

URL: http://www.bonniehill.net/pages/lcflours.html